Foot & Ankle Strengthening To Run Fast & Injury Free

Summary by Krater

A runner and physiotherapist explains the scientific benefits of foot and ankle strengthening for runners and demonstrates six exercises, including foot tapping, calf raises, and slacklining, based on a randomized controlled trial.

From the video

Answers: How can foot and ankle strengthening prevent running injuries and what exercises should I do?

• Foot and ankle strengthening for runners
• Preventing running-related injuries
• Foot core training
• Running biomechanics
• Stabilizing foot muscles

Exercises

• Feet Tapping · bodyweight · 45s x 3
• Calf Raises · bodyweight · 45s x 3
• Toes Grasped Gait · bodyweight · 1 min x 3
• Toes Abducted Gait · bodyweight · 1 min x 3
• Runners Stability · bodyweight · 1 min x 3
• Slacklining · slackline · 1 min x 3

What it concludes

• Runners who did not do foot strengthening exercises had a 2.42 times higher risk of getting injured over a year.
• Foot strengthening exercises reduce injury risk by 2.75 percent after 2 months and 18.39 percent after 12 months.
• Slacklining is an effective exercise for strengthening feet, ankles, and overall body stability for runners.